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One day after the US presidential election, one thing is crystal clear: The country is divided in its view of the future and hopelessness is setting in for half of the people, those who voted for the losing party. This isn’t an easy place to be and one that shouldn’t be taken lightly.
Beck and colleagues define hopelessness as, “A core cognitive distortion in depressive states, manifesting as pervasive negative thoughts about oneself, the world, and the future.” Many I’ve spoken to have already demonstrated these thoughts with the arrival of the election results. The despair is real and feeling like one can’t do anything to change the outcome makes it even worse. Where does half the country go from here?
Here are some strategies to combat the sense of hopelessness you can’t seem to escape.
1. Process your feelings of hopelessness.
Think about them, journal about them, and talk about them to someone you trust. Do what you need to do to make sense of why you feel this way. Don’t try to deny it, hide it, or discourage it, this will only add fuel to the flames and make it grow. Be honest with yourself about why you’re feeling this way.
2. Practice self-compassion.
Be extra kind to yourself. As humans, we are designed to feel all feelings and hopelessness is one of them. It’s okay if you’re feeling this way, just try not to stay there for too long. Talk to yourself with the love and kindness you would direct to a friend feeling the same way. Practice self-care. Give yourself the love and support you need right now.
3. Reach out to your support network.
Surround yourself with people who can support you during this difficult time. This might be the opposite of what you want to do right now, but connecting is helpful. Hopelessness can cause you to isolate yourself but this will only further feed your negative state. Don’t let it. Instead, seek out the people who can shine some light into your day.
4. Look at the situation from a different angle.
Once you’ve processed your feelings about your sense of hopelessness, take a step back and look at the big picture. Is the situation as bad as you make it out to be? Are there any silver linings to be found? Can you find any glimmer of hope in any of it? When have you overcome a sense of hopelessness before? How? It can be helpful to address these questions with someone else as together you can brainstorm your way into a more hopeful state.
5. Do something that will make you feel hopeful.
Support people you believe in, volunteer at a local charity, or simply talk to someone who is feeling more optimistic about the future. Think about the goals that you’re working towards and what is going well. Identify what you can influence positively and focus your energy on that. Do something that gives you a positive sense of purpose. Get that sense of hope in there in any way you can.